Monday 10.5.20

4
Oct

Monday 10.5.20

Michael D.

Strength:
12mins TnGO Power Cleans
2 rounds:
10 Power Cleans (55-65% of 1RM Clean)
8 Power Cleans (65-75%)
6 Power Cleans (75-85%+)
*Rest 90 seconds between rounds of 10, 8, 6
*Rest 2 minutes before round 2
(Score – best weight of 6 reps)

“Poodle”
5 minute AMRAP
5 Hang Power Cleans (155/105)
10 Slam Balls (30/20)
25 DU’s
(Score – total rounds and reps)

Thrive
3 x 7 minute AMRAPS:
Station 1:
15 KBS
15 Up Downs
15 Sit Ups
100m run

Station 2:
15 G2OH
15 CC Floor Touches
15 Leg Raises
30yd Bear Crawl

Station 3:
15 Curl + Presses
15 Skull Crushers
15 Bent Over Row + Upright Row Combo
30yd Walking Lunges

*1 minute rest between stations

News
OUTSIDE WOD – 5:30am, 6:00am (Thrive), 6:30am, 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4pm, 5pm, 5:30pm (Thrive), 6pm
Person Limit:
18 People Inside
10 People Outside
…sign up in Zen Planner (waitlist available)

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Beyond Movement PT is now open at Outsiders Crossfit.
For a free assessment or more information
please contact Corey at 410-357-1529.

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